A note from Dr. Jen:

I’m a mom of two, founder of two companies, and someone who genuinely loves a full life. As I approached my late 30s, I started noticing changes in my body and brain that needed more support than they did in my 20s.

I started focusing on being stronger mentally and physically. More muscle. More protein. Better recovery. Better sleep. More intentional support for my stress, focus, and energy.

This is my daily [elevated] wellness routine.

My Morning Routine:

  • Lemon water + natural bioactive peptides

  • Morning sunlight

  • Strength training or movement

  • Prayer, growth (book/podcast), and visualization for the day ahead

  • Coffee

Lemon Water + Natural Bioactive Peptides

Lemon water has been part of my morning for years. Recently, I upgraded that routine with natural bioactive peptides; small protein fragments naturally found in our bodies and foods that help support normal processes related to strength, focus, stress, recovery, and overall wellness.

My current natural, plant-based peptide morning routine:

LEAN: Support for lean muscle and body composition as I focus on getting stronger.

FOCUS: Support for mental clarity and staying sharp through meetings, motherhood, and leadership.

FIT: Support for overall wellness, energy, and helping my body recover and perform through the demands of an active, full life.

Learn about my natural peptides

Building Strength

One of the biggest shifts I’ve made in my late 30s is that I stopped asking, “How do I get smaller?” and started asking, “How do I get stronger?”

I’m focused on building and maintaining muscle, fueling my body well, and creating habits my boys get to see every day. That looks like consistent strength training, prioritizing protein, and finding realistic, family-friendly meals that fit a busy season of life.

I’m not making separate meals or spending hours in the kitchen.

My Protein Staples

  • Crockpot shredded chicken (my forever staple for quick salads and bowls)

  • Greek yogurt (muffins, bowls, or a quick snack)

  • Eggs

  • Cottage cheese

  • Tuna straight from the can 😂

  • Protein pancakes & homemade protein bars

  • Ground turkey or lean beef for easy family meals

  • Protein smoothies

  • Cheese sticks and high-protein snacks

  • Protein at every meal

Supporting My Nervous System

For a long time, I was really good at managing stress. I could push through, perform, solve problems, and keep moving.

But I’ve learned there is a difference between functioning well and actually supporting the body that’s doing all of that.

As my life has grown with two kids, two companies, a team, and a lot of people depending on me, I’ve become much more intentional about recovery. Not because my life is going to slow down, but because I need a body and brain that can sustain the things I care most about.

For me, supporting my nervous system looks like:

  • Protecting my sleep and honoring a consistent bedtime

  • Getting outside and exposing my eyes to natural morning light

  • Walking without a podcast or phone and allowing my brain to be quiet

  • Taking moments throughout the day to pause, pray, and breathe

  • Keeping Friday admin days with more margin for deep thinking, planning, and creativity

  • Creating boundaries around work so I can be fully present with my family

  • Prioritizing movement, not just for my body, but for my mood and regulation

  • Being mindful of my inputs: the conversations, media, and information I consume

I’ve also become intentional about supporting my body at a cellular level. My natural bioactive peptide routine has become one of the simple ways I support the nervous system and body carrying my very full life.

What I’m currently loving

I’m a forever student at heart. I love finding books, tools, and absolutely staples that make me think better, lead better, and enjoy life FULLER.

Some current favorites in this season:

  • My morning journal and a good pen

  • My favorite books on leadership, faith, motherhood, and personal growth (list coming soon!)

  • A great coffee mug (small mugs for strong espresso… a staple from Italy!)

  • My large hydro flask that goes everywhere with me

  • My natural bioactive peptide routine (this has been the #1 biggest game changer for my health and nervous system)

  • My workout essentials: supportive shoes, weights, and comfortable athleisure

  • Kitchen staples that make healthy eating easier: my crockpot, blender, and easy meal-prep favorites

  • My favorite protein recipes, pancake bars, and quick family breakfasts (recipes on my instagram!)

The older I get, the more I appreciate simple things that help me create a life that feels healthy, meaningful, and sustainable.

A Deeper Look at My Peptide Routine

I was a 9/10 skeptic when I first heard the word peptides.I had no interest in another health trend. But I also know enough about the human body to stay curious.

So I started learning.

I went back to my grad school anatomy and physiology days and started understanding what bioactive peptides actually are. Tiny protein fragments naturally found in our bodies and foods that act as messengers and support normal processes happening every single day.

Now, they’re one of the MOST important parts of my routine because they support the brain and body on such a deep, cellular level.

Learn about my peptide routine